wild dogs gotta eat

*NOTE PRACTICE TIME THIS WEEK, TUE-FRI @ 6:45 AM

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:45 AM - AAM grass loop)

800j + mcmillan wu

+ 16 x 300 @ VO2max, r= 1:1

+ (mid-D) 3 x 4 x 300 @ VO2max, r= 1:1 / R= 3'

+ strength & conditioning

wednesday (6:45 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ hip circuit

thursday (6:45 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ sprint work or hill work
+ work on A march
+ general strength circuit

friday (6:45 AM - track)

800j + mcmillan wu

+ (w) 6 x 1000 @ ~Ae P to VO2max, r= ~1:1

+ (m) 5-6 x 1600 @ CV to Ae P, r= 3'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room